Healthy Canned Chicken Fingers For Kids Easy Low Calorie Meals
Getting kids to eat healthy can often feel like a daunting task. As parents, we want to provide meals that are both nutritious and appealing to our little ones. That’s where these Healthy Canned Chicken Fingers come into play. They are not only easy to prepare but also packed with flavor and low in calories. Plus, they make a perfect meal or snack for kids, ensuring they get the protein they need without all the extra calories.
Using canned chicken simplifies the cooking process significantly. It cuts down on time and effort while still delivering a delicious meal. These chicken fingers are crispy on the outside and tender on the inside, making them a hit with kids of all ages. Serve them with a side of veggies or a tasty dipping sauce, and you have a complete meal that is sure to satisfy.
Recipe Details
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
- 2 (12.5 oz) cans of chicken, drained and shredded
- 1 cup whole wheat bread crumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg, beaten
- 1 tablespoon olive oil (for baking)
- Cooking spray (optional)
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a large mixing bowl, combine the shredded canned chicken, bread crumbs, grated Parmesan cheese, garlic powder, onion powder, Italian herbs, salt, and black pepper.
- Add the beaten egg to the mixture and stir until everything is well combined. The mixture should be moist but manageable.
- Using your hands, form the mixture into finger-shaped strips, about the size of traditional chicken fingers.
- Place the chicken fingers on the prepared baking sheet, ensuring they are evenly spaced apart.
- Lightly brush or spray the tops of the chicken fingers with olive oil. This will help them crisp up in the oven.
- Bake in the preheated oven for 15-20 minutes, or until they are golden brown and cooked through. Flip the chicken fingers halfway through the cooking time for even browning.
- Once cooked, remove from the oven and let them cool slightly before serving.
- Serve with your favorite dipping sauces, such as honey mustard, ranch, or a homemade yogurt dip.
Why Choose Canned Chicken?
Canned chicken is a convenient option for busy families. It’s pre-cooked, which means you can put together meals in minutes. Additionally, it’s a source of lean protein, making it a healthy choice for your kids.
When using canned chicken, look for varieties with minimal added ingredients. This ensures you are getting a wholesome product without unnecessary preservatives or sodium. Rinsing the chicken before use can also help reduce sodium content.
Customizing Your Chicken Fingers
One of the best things about this recipe is its versatility. You can easily customize the chicken fingers to suit your family’s tastes. Here are a few ideas:
- Spicy Chicken Fingers: Add a pinch of cayenne pepper or some hot sauce to the mixture for a bit of heat.
- Cheesy Chicken Fingers: Mix in some shredded cheddar cheese or mozzarella for extra flavor.
- Herb-Infused: Experiment with different herbs like thyme, rosemary, or parsley for a unique twist.
- Vegetable Boost: Add finely chopped spinach, carrots, or bell peppers to the mixture for added nutrition.
Serving Suggestions
These chicken fingers can be served in a variety of ways to make mealtime fun. Here are some serving suggestions:
- With a Side Salad: Pair the chicken fingers with a fresh salad loaded with colorful vegetables.
- Wrap it Up: Serve the chicken fingers in a whole wheat wrap with lettuce, tomatoes, and a drizzle of your favorite dressing.
- As a Snack: Pack them in lunchboxes for a satisfying snack or after-school treat.
- With Dips: Offer a variety of dips for kids to choose from, such as hummus, salsa, or yogurt-based dips.
Storing Leftovers
If you have any leftovers, they can be stored in an airtight container in the refrigerator for up to three days. Reheat them in the oven or air fryer to maintain their crispiness. Avoid microwaving, as this can make them soggy.
Frequently Asked Questions
1. Can I use fresh chicken instead of canned?
Yes, you can use cooked and shredded fresh chicken instead of canned. Just ensure it is seasoned well to maintain flavor.
2. Are these chicken fingers gluten-free?
To make gluten-free chicken fingers, substitute the whole wheat bread crumbs with gluten-free breadcrumbs or crushed gluten-free crackers.
3. How can I make these chicken fingers lower in calories?
To reduce calories, you can omit the cheese and use less oil. Additionally, baking instead of frying helps keep the calorie count low.
4. Can these chicken fingers be frozen?
Yes, you can freeze the uncooked chicken fingers. Just place them on a baking sheet until frozen, then transfer them to a freezer bag. Bake from frozen, adding a few extra minutes to the cooking time.
These Healthy Canned Chicken Fingers are an easy and delicious way to provide your kids with a nutritious meal. With minimal effort and maximum flavor, they are sure to become a family favorite. Try them today and watch as your kids enjoy every bite!
